WOD DEL GIORNO
26/04/2024
Warm up: 2 Min machine
S warm up:
2 sets of
5 Squat close stance feet
5 pulse squat
5 whide stance feet
30″ elbows plank
Strenght: Back squat
E2mom
5/4/3/2/1
65/70/75/80/85
Wod:
12/9/6
Hang power clean (50/35kg)
T2b
9/6/3
Push jerk
Pull ups
WOD DEL GIORNO
23/04/2024
Warm up
30″ skip basso
30″ skip alto
30″ calciata dietro
30″ j jakcs
S warm up: X 3 sets
10 banded good morning
10 banded press
30″ inverted plank
Strength: e2mom
5 renegade row
7 push press 2 X db
10 2xdb Deadlift
Wod
3 rft
30 wall ball
20 BP box jump over
Time cap 15′
WOD DEL GIORNO
22/04/2024
Warm up:
2 Min machine
Activation and mobility
Conditioning:
1 Min row
1 Min bike
1 Min step up
1 Min Squat
1 Min sit up
1 Min push up
1 Min lunges
1 Min gtoh plate
1 Min rest
X 3 sets
27 Min total
Cool down and stretching
WOD DEL GIORNO
18/04/2024
Wg: 25 down and up
50 plank jacks
75 jumpin jacks
Ws: 10 banded pass trough
10 banded pull down
10 banded shoulder Press
2 rnds
Upper body strenght:
10 ring row+10 barbell bent row 40/25
4 SETS 1’30” rest Between
Wod for time 3 rnds of:
21 American swing
15 Goblet squat
9 Clean and jerk 40/25
15 Goblet squat
21 American swing
WOD DEL GIORNO
17/04/2024
Wg: 2’machine
Ws: mobility and activation
Aerobic capacity: ladder +2
Dl
Burpess over barbell
2/2 4/4 6/6 8/8 10/10
Wod: team of 2 for time
50 t2bar split ( 100 k2c )
Partner A work B hold 2kb farmer Carry position
25 syncro v-ups
50 pull UPS split
Partner A work B hold 2kb farmer Carry position
25 syncro tuck UPS
WOD DEL GIORNO
16/04/2024
Wg: Animal walks
Ws: 3 rnds
20 dead bugs
20 arch UPS
20″ plank walk out
Upper body strenght:
3 sets 2’ rest btw
8/10 ring push UPS
+
10 floor Press glute bridge 1 KB
Wod: E3mom 12’total
12/9 Cal machine
6 thrusters 2 db
3 Devil Press 2 db
WOD DEL GIORNO
15/04/2024
Wg: 1 lap run + 2′ machine
Ws: barbell routine
Strenght: squat clean ( skill review )
8 reps 55% (1’rest)
6 reps 65% (1’30″rest)
4 reps 75% ( 2′ rest)
2 reps 85%
Wod: Amrap 11′
25 du/50su
8 push Press 2 db
16 sumo dl 2 db
WOD DEL GIORNO
12/04/2024
Warm up 1 lap run
Activation and mobility
Wod review
Team Wod
Team of two
For Time
100-80-60-40-20 Russian Kettlebell Swings (split)
50-40-30-20-10 syncro Air Squats
26-20-16-10-6 Burpees (split)
WOD DEL GIORNO
11/04/2024
Warm up
1 lap run
Specific warm up
Yoga BB routine
Strenght
Pulse squat
7*4 sets rest 90”
From 50% – 55% up to max
Wod
10 to 1
Hpc
T2b
After 6^ lap perform 1 lap run
WOD DEL GIORNO
10/04/2024
Warm up
Lap run
S warm up
30 banded row
30 SCAP Pull up
1’ inverted plank
Rope climb skill
EMOM 9’
Min 1 – 1 rope climb
Min 2 – 10 bp double jump
Min 3 – 200 mt run
Wod
21/15/9
2kb/db dl
2kb/db fr lunges
Push up
WOD DEL GIORNO
09/04/2024
Warm up
1 lap run activation and mobility
Core and grip STRENGHT
4 rounds for time
10 pike ups down
20 pike compression
30” tuck hold
Wod
5 rounds
20/16 cal machine
20 box step ups plate 10/5kg
20 plate sit up
WOD DEL GIORNO
08/04/2024
Warm up 2 lap run
S warm up
1 Min plank
1 min plank cinese
1 Min PVC pass though
1 Min wrist rotations
Gymnastic
15 Min to practice
hand stand on wall
Hand stand walk
Wod: Hb Sofia +24
1200 Mt run
48 CNj 40/25 kg
Choose your rep scheme
WOD DEL GIORNO
04/04/2024
Wg: 2′ machine
Ws: yoga barbell routine
Strenght: barbell complex 1 snatch dl + 1 snatch pull + 1 hang Power snatch
5 sets find max load rest 90″ Between SETS
Wod: min 1 : 15 american swing
Min 2 : 15 t2bar
Min 3 : 15 goblet squat
Min 4 : max reps du/su
16′ Total Time.
WOD DEL GIORNO
03/04/2024
Wg: 2 lap run
Ws: 10 shoulder taps
10 scapula pull UPS
10″ hold on bar
2 rnds
Skill review strict pull up
Emom : ladder +1
Every minute +1 strict pull up
8′ Total Time
Wod: HB Leonardo + 24
Cash in 24 Wall ball
24 dl
24 hang Power clean
24 push jerk
Cash out 24 Wall ball
Rx50/35
WOD DEL GIORNO
02/04/2024
Wg: 2’machine or 1 lap run
Ws: 10 spider squat
10 quad plank walk out
10.down and up
3 rnds
Anaerobic capacity:
10/8 Cal machine
10 burpess
Work/rest 1:1
4 SETS
Wod: 21/15/9/15/21
Hang 2db snatch
Suitcase lunges 2db
Every couplet perform 10 Russian sit up 1 db